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Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
30 secondi
Bottom to Bottom Squats
Bottom to Bottom Squats
30 secondi
Drop Squats
Drop Squats
30 secondi
Squat Pulses
Squat Pulses
30 secondi
Shake It Out
Shake It Out
15 secondi
Squats
Squats
30 secondi
Narrow Squats
Narrow Squats
30 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 secondi
Squat Pulses
Squat Pulses
20 secondi
Rest
Rest
20 secondi

Set 2: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Glute Combo Kickback
Glute Combo Kickback
1 minuto
Transition
Transition
20 secondi
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Transition
Transition
20 secondi
Foot Taps
Foot Taps
1 minuto
Lateral Leg Lifts
Lateral Leg Lifts
1 minuto
Roundhouses
Roundhouses
1 minuto
Transition
Transition
20 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
30 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
30 secondi
Right Leg Circles
Right Leg Circles
30 secondi
Left Leg Circles
Left Leg Circles
30 secondi
Transition
Transition
20 secondi
Seated Knee Raises
Seated Knee Raises
1 minuto
Seated Leg Lifts
Seated Leg Lifts
1 minuto
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minuto
Pulse Ups
Pulse Ups
30 secondi
Transition
Transition
20 secondi
Squat Front Kicks
Squat Front Kicks
1 minuto
Transition
Transition
20 secondi
Clams
Clams
1 minuto
Transition
Transition
20 secondi
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Hamstring Curls
Hamstring Curls
1 minuto
Transition
Transition
20 secondi
Dragon Squats
Dragon Squats
30 secondi
Wide Squat Holds
Wide Squat Holds
1 minuto

Set 3: 1 round
Prisoner Squats
Prisoner Squats
30 secondi
Bottom to Bottom Squats
Bottom to Bottom Squats
30 secondi
Drop Squats
Drop Squats
30 secondi
Squat Pulses
Squat Pulses
30 secondi
Shake It Out
Shake It Out
15 secondi
Squats
Squats
30 secondi
Narrow Squats
Narrow Squats
30 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 secondi
Squat Pulses
Squat Pulses
20 secondi

Set 4: 1 round
Seated Leg Stretch
Seated Leg Stretch
1 minuto
Wide Right Leg Stretch
Wide Right Leg Stretch
1 minuto
Wide Left Leg Stretch
Wide Left Leg Stretch
1 minuto
Center Leg Stretch
Center Leg Stretch
1 minuto
Left Quad Stretch
Left Quad Stretch
1 minuto
Right Quad Stretch
Right Quad Stretch
1 minuto
Standing Leg Stretches
Standing Leg Stretches
1 minuto
Lying Hamstring Stretches
Lying Hamstring Stretches
2 minuti


Allenamenti correlati

Lower Body
19 min 20 sec, Moderato
Lower+Upper X2
22 min 10 sec,
Lower Body
24 min 30 sec, Principiante
Legs
10 min 45 sec, Moderato
Legs
8 minuti, Intenso
LOWER
12 min 42 sec, Moderato

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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